Half-a-Hen Dinner
Servings: 4
Ingredients:
Half a Hen Dinner
Photography by Yvonne Duivenvoorden
| Nutritional Info | |
| Per serving: about | - |
| cal | 549 |
| pro | 35 g |
| total fat | 27 g |
| sat. fat | 7 g |
| carb | 41 g |
| fibre | 4 g |
| chol | 169 mg |
| sodium | 608 mg |
| % RDI: | - |
| calcium | 5% |
| iron | 28% |
| vit A | 10% |
| vit C | 37% |
| folate | 25% |
-
2 frozen Cornish hens, thawed
1 tbsp (15 mL) vegetable oil
1 tsp (5 mL) each dried thyme and paprika
1/2 tsp (2 mL) each granulated sugar, ground ginger and Dijon mustard
1/4 tsp (1 mL) each salt and pepper
1-3/4 cups (425 mL) sodium-reduced chicken stock
1/4 cup (50 mL) sodium-reduced vegetable cocktail
1 tsp (5 mL) each Worcestershire sauce and sodium-reduced soy sauce
1/2 tsp (2 mL) hot pepper sauce
1 tbsp (15 mL) cornstarch
4 baking potatoes (about 2 lb/1 kg)
Preparation:
Using sharp knife or scissors, cut along each side of backbones of hens; discard backbones. Arrange hens, skin side up, in small roasting pan. Combine oil, thyme, paprika, sugar, ginger, mustard, salt and pepper; brush over hens.
In large measuring cup, whisk together stock, vegetable cocktail, Worcestershire sauce, soy sauce and hot pepper sauce; pour over hens. Roast in 400°F (200°C) oven, basting occasionally, until juices run clear when hen is pierced, about 40 minutes. Transfer hens to baking sheet; return to oven until skins are dry and slightly crispy, about 7 minutes.
Place roasting pan over medium heat and bring to boil. Whisk cornstarch with 1 tbsp (15 mL) water; whisk into pan and cook, stirring, until glossy and thickened, about 1 minute; strain and serve with hens.
Meanwhile, scrub potatoes; prick all over with fork. Microwave on high for 12 minutes or until tender, turning once.
In large measuring cup, whisk together stock, vegetable cocktail, Worcestershire sauce, soy sauce and hot pepper sauce; pour over hens. Roast in 400°F (200°C) oven, basting occasionally, until juices run clear when hen is pierced, about 40 minutes. Transfer hens to baking sheet; return to oven until skins are dry and slightly crispy, about 7 minutes.
Place roasting pan over medium heat and bring to boil. Whisk cornstarch with 1 tbsp (15 mL) water; whisk into pan and cook, stirring, until glossy and thickened, about 1 minute; strain and serve with hens.
Meanwhile, scrub potatoes; prick all over with fork. Microwave on high for 12 minutes or until tender, turning once.
Source
Canadian Living Magazine: March 2007
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